My knees (mainly the right where there was some grating) had been giving me more problems than usual over the last year so got a GP referral to a consultant. He x-rayed them and they showed no bone problem so passed me on to a physio. He diagnosed the right knee as a tracking problem because the inner quad was weak. He has given me loads of exercises including squats which has built up the muscles. He tried taping the knee cap as well which seems better initially but then probably gets too stretched (especially with all the exercises!!) to be effective.
I can run for 4 hours on undulating terrain with mild discomfort after an hour in both knees which does not get worse. The left knee gets aching/tightness down the centre of the knee cap area - I would guess that is mild tendonitis. The right knee starts off with a niggle at inner top extending to the centre as an ache/tightness. After a run they settle down both with a slight ache but the right knee is always clicking.
I have been doing the exercises about 2 months now. Anybody any experience of this sort of problem who has any tips. Thanks